ketogenics

FTW Keto Lasagna

                                                            Keto Lasagna

                                                          Prep Time: 15 min

                                                          Cook Time: 30 min

                                                          Total time: 45 min

 

Ingredients

·         16 oz ground beef

·         1 cup marinara sauce

·         1 zucchini large (2 medium)

·         10 oz ricotta cheese or cottage cheese

·         4 oz mozzarella cheese shredded

 

Instructions

1.      Preheat oven to 350 degrees F. Peel zucchini into strips and leave out the seedy core. Salt and let sit for 15 minutes and blot with paper towels.

2.      Brown ground beef in pan and add marinara.

3.      Layer into a small casserole dish: meat, zucchini, ricotta, meat, zucchini, ricotta, mozzarella.

4.      Cover with foil and bake for 30 minutes. Broil uncovered for 2-3 minutes to brown the top.

 

Nutrition Facts:

Keto Lasagna with Zucchini Noodles (makes 4 servings)

 

                                                 Amount Per Serving:

                                                 Calories 544

                                                 Total Fat 41g

                                                 Total Carbohydrates 6g

                                                 Protein 34g

Copy Right 2018. Fire Team Whiskey, LLC. All Rights Reserved.

FTW Cream Cheese Pancakes

FTW Cream Cheese Pancakes recipe

 

Prep Time: 5 minutes

Cook Time: 5 minutes

Total Time: 10 minutes

 

Ingredients:

2 oz. Cream Cheese

2 large eggs

1/3 tsp Baking Powder

1/3 tsp Cinnamon

1 packet of Stevia

½ tsp Vanilla Extract

 

Instructions:

1.       Combine all ingredients in a blender or bowl with mixer.

2.      Blend on medium/high until smooth.

3.      Use a fork to pop any bubbles on the batter.

4.      Pour batter into a preheated and greased pan.  (med. temp.)

5.      Flip when sides are firm and bubbles appear evenly throughout.

6.      Top with butter and sugar free syrup. 

7.      Enjoy!

 

Macros: (yields 3 large pancakes per serving)

Calories: 349

Fat: 28g

Carbs: 3g

Protein: 16g

Copyright 2018. Fire Team Whiskey, LLC, All Rights Reserved.

FTW Keto Bagel Recipe

FTW Bagel Recipe

 Prep Time: 15 minutes

Cook Time:  14 minutes

Total Time:  19 minutes

 

Ingredients: (makes 6 servings)

1.5 cups Almond Flour

1 tbsp. Baking powder

2.5 cups mozzarella cheese shredded

2 oz. cream cheese

2 eggs (beaten)

Seasoning of choice (everything but the bagel seasoning)

 

Directions:

1.       Preheat oven to 400*.

2.      Combine almond flour and baking powder and mix well.

3.      Combine mozzarella cheese and cream cheese in separate microwavable bowl and heat on high for 2 minutes. (stir every 30 seconds)

4.      Combine flour mixture, cheese mixture and eggs in a large bowl and mix well.  Knead the dough until fully mixed. (used cooking spray to keep from sticking to hands.

5.      Refrigerate for 30 minutes.

6.      Remove dough from refrigerator and divide into 6 parts.

7.      Roll pieces into 6-inch logs and form a circle and lay on parchment paper.

8.      Bake at 400* for 14 minutes.

9.      Let cool for several minutes and enjoy!

 

Nutritional facts: (one serving)

Calories: 360, Fat: 28 grams, Total Carbs: 8 grams, Protein: 21 grams, Sugar: 1 gram

 

My Journey

My name is Stephanie Lincoln and I am the founder of Fire Team Whiskey. I am going to share my weight loss story with you.  I had amazing success with something called the Keto Diet.  My success actually inspired me to start my own Ketogenic based Health and Fitness company (Fire Team Whiskey). I wanted to share my knowledge about this way of eating with my Brothers and Sisters in arms/harms way. Here is my story. 

 

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THANKSGIVING DAY, NOVEMBER 2015. This is the picture that started it all.  When I saw this picture it was like someone slapped me in the face. I was the heaviest I had ever been in my life. I was doing all the "right" things I thought. I ran 2-3 miles 3 days a week. I did power yoga another 2 days a week. I always got my "steps". My daily food consisted of veggies, hummus, salads, oatmeal, whole wheat toast, brown rice, lean meats, and fruit. Apparently, I was doing something wrong.  On top of all that, I was hypoglycemic, so I had to eat constantly (about every 2 hours) to keep my blood sugar from crashing. I had some nasty fainting spells and I was terrified to leave the house without food in tow. I because known as the "lunchbox lady" because I carried a lunchbox with me everywhere I went. After the slap in the face Thanksgiving picture, I was desperate to find a solution. I had yo-yo dieted like everyone else. Restricted calories. Starved myself. Slim Fast. Diet pills. You name it, I probably tried it at some point and time. And like everyone else, I would lose a little weight, then gain it all back plus a couple pounds. I didn't want to do that again. I was at my highest weight, I was not going to start yet another diet and get even heavier from my efforts.

Like a good nerd, I decided to do extensive research. Instead of going at it in the weight loss way, I wanted to see if I could target my hypoglycemia and then hopefully have the added bonus of weight loss.  I started Googling diets that were good for hypoglycemia and I came across this thing called Keto. Being the nerd that I am, I promptly ordered 3 books on the subject. My mind was blown! It made total sense. This was science. With a diet consisting of about 50% carbs (even "healthy carbs"), I was eating to make my condition worse not better! I didn't jump right into Keto mind you. I was very skeptical, so I decided to ease into it. First I started portion controlling my carbs. I started with cutting down to just two 1/4 cup servings of anything "carby" a day. I did that for a few months and really started to see a difference in my body fat. I was still having the blood sugar struggles though. I cut sugar from my diet. Then I cut grains. Then I cut fruit. I went full Keto in April of 2017 and I have been ever since. On occasion, I shift back to a few weeks of a Paleo diet. I also added intermittent fasting to my routine.

How has life changed? I don't count calories. I am not constantly hungry and struggling to keep my blood sugar up. I rarely have a sugar low (and when I do it is because I had more carbs than normal that day).  I went from 140 pounds and very tight size 8 to around 120 pounds and wearing a size 2. My skin cleared up, it looks glowing and healthy (I struggled with acne basically since my teens). I never have afternoon sleepiness, in fact, I have so much energy I have a hard time going to bed. I actually gained a reputation amongst my friends and co-workers as having no ability to hit a brick wall with my energy. Best of all, I don't miss sugar or carbs! I have found healthy ways to get my "sweet fix" or bread whenever I want it. Just Google the word "keto" before any carby food you miss and you will find tons of recipes to make it grain and sugar-free. 

I will never go back to that so-called "healthy" way of eating again. The traditional "healthy" way of eating made me sick and slowly gain weight. When people ask me how I stay so slim they assume I just don't eat or that I live off of mustard and celery. I love to tell people that my diet consists of about 80% fat and that I drink heavy cream lattes, and eat steak, guacamole, eggs, bacon, butter, and sour cream. I love to see their eyes pop out of their heads! Keto is a great way to eat because I am never hungry! On some days, almost the whole day flies by and I have no notice that I haven't eaten anything yet that day. Before, with my old way of eating, I would have fainted from low blood sugar about 4 hours into forgetting to eat. The Keto Diet not only helped me lose 20 pounds, but I have never felt or looked healthier.

P.s My blood work is absolutely perfect! Keto is a safe eating plan for almost everyone and I believe it has saved my life. I feel so passionately about the negative effects of grains and sugar that I started my own Keto and Paleo based Health and Fitness company. The Fire Team Whiskey Eating Plans take a person gradually to a Ketogenic lifestyle, basically the way I did it. I believe that if something is going to work for most, then you have to provide a gradual path for someone to get there. If you are ready to try this transition for yourself, enlist in Fire Team Whiskey today and start your journey! I hope we will one day will be featuring your before and after transformation photos on the Fire Team Whiskey website!

 

© Fire Team Whiskey, LLC, 2018, All Rights Reserved

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